Towel Hang

Forearms, LatsTowel, Pull-Up Bar

Hanging from towels draped over a pull-up bar builds brutal grip and forearm strength while firing up your lats and shoulders.

How to do it

1Drape two heavy-duty towels over a pull-up bar at shoulder width.

2Grip the hanging ends tightly using a neutral grip.

3Lift your feet clear of the floor into a dead hang with active shoulders.

4Keep mild tension in your core and avoid arching your lower back.

5Hold for time, then safely lower your feet back to the floor.

Common mistakes

Hanging completely passive with relaxed shoulders, stressing the shoulder joints.

Using slippery towels that could cause your grip to slip suddenly.

Swinging your body, which takes tension off the target muscles.

Breathing

Maintain deep, steady breathing throughout the entire hang.

Make it harder or easier

To make it easier, rest your toes on the floor or grip one towel alongside the bar. To make it harder, use thicker towels.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.